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Burst Training with Shrinking Bootcamp

[ 48 ] 06/17/2011 |

Totally Free 6-Week Online Bootcamp Program from www.shrinkingjeans.net #free #fitness #bootcamp

Free 6-Week Online Burst Training Bootcamp

So it seems a lot of you are really excited about our Free 6-Week Online Burst Training Bootcamp! I see you talking about it on Twitter, I see you blogging, commenting – there is EXCITEMENT. I am excited, too!

Our Shrinking Bootcamp was developed by Wende Leuba, an International Certification Specialist (someone who trains and certifies personal trainers) and Certified Personal Trainer. She has decades of experience in the fitness industry as an accomplished public speaker, personal trainer, physique competitor, AFAA Presenter.

I’ve been training with Wende for the past 9 months. Our children go to school together, and in the Fall she started up a bootcamp class for moms who were interested in getting fit. Of course I signed up, and since then my fitness world has been rocked by burst training. I’m proud to say that in the first 6 weeks of training with Wende, I went from 32% body fat to 27% body fat. That’s a loss of 5 percentage points in 6 weeks! Not only did I lose fat, but I lost inches, gained muscle, and felt SO much stronger. For me, feeling stronger has been the biggest benefit of bootcamp.

This bootcamp is very similar to a HIIT program – high intensity interval training – getting your heart rate up near your max very quickly, with a short break or lower intensity exercise to bring your heart rate down.

Do you want to feel strong? Then stick with it. I promise if you give Shrinking Bootcamp your all, if you really bring it, if you push yourself further than you think you can go, in 6 weeks, you will see and feel changes. You will feel STRONG!


Here’s a little about Burst Training from Wende:

STOP Doing Long-Slow-Duration Cardio Routines! You Will See Twice The RESULTS In Half The Time With Burst Training!

by: Wende Leuba, Results Fitness

Wende Leuba ICS CPTYou DO NOT have to do long distance cardio to lose weight (fat). If you want to participate in an endurance event you should go for it, but if fat loss is your goal you should stick with burst training.

Have you ever noticed that people who run marathons aren’t very lean?  Sometimes they are even have fat around the middle. They may seem weak and frail because their body is eating away at their muscle to provide energy.  I have witnessed many people in the gyms over the years gaining weight while on a running program and getting very frustrated and even quitting.

If you are pounding the pavement day after day with no results you have been misled into thinking this is what you need to lose weight.  You might also be experiencing injuries caused by overuse.

You have been taught for years to work out in your “fat burning zone.”  While you do burn fat while in that zone it’s what happens after exercise that’s important. Studies show that you burn the opposite source of fuel after exercise than you did during exercise. So, later that day and the next day you will be burning muscle for sugar.  Your cells can only use sugar and fat for energy.  When you exercise  for  more than 30 minutes your growth hormone goes down. When this happens, you lose muscle mass and your body burns it for sugar.

What about a sprinter?  Sprinters are super lean with tons of definition. A sprinter does short bursts over and over.  This is how they train.  They are burning sugar because there is not enough time to burn fat.  So, the sprinter will burn fat for the next 24-36 hours after exercise.  This is why burst training is better for weight loss.  After bursting,  growth hormone levels go up as well as testosterone levels.  This is the perfect environment in the body for losing weight.  The body is now a metabolic machine that wants to hold on to its muscle.

Besides weight loss, this style of training will greatly improve 5K times.  Every boot camper I ever trained improved their personal records from month to month with burst training.

Shrinking Bootcamp Instructions

  • You will not need any equipment, aside from the clothing you wear and a good pair of running shoes or cross trainers.
  • There are instructional videos in case you don’t know how to do an exercise.
  • If you have any comments or questions, please leave them below and we’ll get back to you!

Shrinking Bootcamp – 6-Week Online Burst Training Program

Week 1, Day 1

Week 1, Days 2 & 3

Week 2, Day 1

Week 2, Days 2 & 3

Week 3, Day 1

Week 3, Day 2

Week 3, Day 3

Week 4

Week 5

Week 6

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Category: MOVE IT

About Christy: Thirty-eight year-old wife and mom to BJ (10) and Mia (6). I'm the editor at the Sisterhood, and I really love to run (really), read, cook amazing things, and photography is my fledging passion. My motivation is motivating other people to realize they can do this whole weight-loss and exercise thing. I'm living proof! View author profile.

  • Anonymous

    Great post!! I’m so excited to see how much my body will change in the next 6 weeks!! Thanks bunches!!

  • http://plainolegrandmaislosingit.wordpress.com/ Adah

    I’m excitedly scared! I’ve never participated in a bootcamp before so I’m anixous to see what I can do in 6 weeks. Bring it on!

  • http://twitter.com/TrishB Trish

    This is so exciting! I can’t wait for Monday. I have never done this before, but ready to try it!

  • Lisa

    Unbelievably, I have never done a boot camp either.  I am super-excited to add this into my mix of running and swimming and see where it takes me.  Thanks Wende!

  • Nancy

    I can’t wait till Monday.  I’m anxious to see if this is  different from what I’m doing here.  From the You Tube videos, it looks like it’s the same but different.  Does that make sense?  Anyway, Monday can’t get here soon enough for me.  My new shoes came today so I am ready to go.

  • Anonymous

    So excited!!! I’m really hoping that I can adapt this to work with my fibromyalgia!

  • Anonymous

    I am a bit confused at to how this works.  I started a twitter account but am finding it vastly different than FB.  With the pushup challenge there was a page we went to with a workout schedule and description of what we are supposed to be doing when we are supposed to be doing it is there anything similar for the bootcamp or are we supposed to be online at a certain time for instructions.  (sorry for the dumb questions)

    • Anonymous

      The workout will be posted On this site Monday morning! You can do it
      on your own, anytime of day!!

  • http://sunset97.blogspot.com Tracy C.

    we don’t have to have a twitter account in order to do the bootcamp, right?? sorry….just double checking… :)

    • Anonymous

      No twitter account necessary!

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  • Bethany

    Reading the description has gotten me VERY excited!!!  Can’t wait to see what it’s all about…

  • http://anotherstepandanother.blogspot.com Mary P.

    Eager to get going and to give my body the what for!! : )

  • http://imadramamama.wordpress.com/ Thea

     I am equal parts excited and scared enough to pee my pants…

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  • Shane Doll

    Hi Christy, your trainer Wendy is on point with the burst training. I found your site looking for other people talking about this style of training. I’d encourage all your readers to check it out as it’s definitely the real deal. I’m a personal trainer down in Charleston, SC and have built and entire business model around the concept of burst training. I’m glad to see you’re sharing the good news about the effectiveness of these types of workouts. Take care- Shane

  • Rmabie282

    I am super excited to see how much my body will change with this Boot Camp!    

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  • Nora Nelson

    So the work outs are only 3 times a week and day 1 starts on Monday? When do I work out again?

    • shrinkingjeans

      Nora,
      I recommend every other day, so M-W-F or T-Th-S. you need to take a day off in between workouts!

  • Julie P

    If I want to do the Bootcamp should I NOT do the Jan Fab Abs workout calendar in addition to the bootcamp, or do I do them in conjunction?

    • shrinkingjeans

      You can do both!

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

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  • Teresa

    Do we only workout 3 days on week one and week two?

    • shrinkingjeans

      The workout is 3 days a week through the entire 6 weeks! I recommend doing them on M-W-F or T-Th-S skipping a day in between. On the in between days, try to get some cardio for 30 minutes like walking, running, biking, or swimming!

  • Ashley

    I have never done a boot camp before but am willing to try it out. I do have a question however, are we only supposed to be doing this 3 times a week or is it more then that?

    • shrinkingjeans

      Yes, it’s just 3 times a week. Skip a day in between and do cardio on those days. Swimming, walking, running, biking, etc. Let me know if you have any more questions, and enjoy!!

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

  • Jami

    So when it says days 1, 2 & 3… Do you do the excepts iced 3 days in a row or just pick 3 days out of the week to fulfill the exercises?

  • marissa

    I would like to try this but I don’t know if i’m right for it age and weight wise. can i have a truthful opinion as to if you think i’m right for this.

  • Jennifer

    How long does is take?

    • shrinkingjeans

      The workout? I think it typically takes less than 30 minutes. But you can make it longer with breaks in between moves or longer sprints…..

  • lin

    Hi your scheduel doesn’t say what we should do on days 4/5/6 an 7?? These carent all be rest days??

    • shrinkingjeans

      You’re supposed to do bootcamp every other day, and then you can do cardio like running, walking, or swimming on the in between days. Definitely take at least 1 day a week off and let your body rest, though :)

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

  • kate

    In week one do we do thw same exerviaes each day?

    • shrinkingjeans

      Yes!!

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

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  • Guest

    So excited for my first bootcamp! wooot woot!

  • Jamie T

    For my fitness pal, what should I put for exercise or calories burned?

  • Valerie Hawkins

    Starting this tomorrow along with my co-worker Shelby and friend Kaelyn! Here’s to 6 weeks of being sore :) *cheers*

    • http://shrinkingjeans.net/ Sisterhood of the Shrinking Je

      Have fun :)

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

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  • Juli Pyle

    Very good info! I’m wondering though, if doing a burst session 5 days/week will be harmful? I love the workouts and have a very limited time to get into shape (9 weeks) and want to do them daily.

    • http://shrinkingjeans.net/ Sisterhood of the Shrinking Je

      You’re really supposed to give you body a full day in between the workouts. On the in between days, it’s perfectly acceptable to workout in other ways. I usually run or do some other form of cardio, but I always make sure to have at least 1, if not 2, rest days a week. I’ve discovered that my body is much happier and less prone to overuse injuries that way :)

      Good luck!

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

      • Juli Pyle

        Thank you!! :)